Looking to wind down in preparation for a solid night’s sleep? You’re not alone…The people at Casper, a new sleep startup specializing in memory foam mattresses, asked me to share my favorite nighttime yoga poses with you!
Bedtime Yoga Pose #1: Standing Stress Relief Forward Bend
With soft knees, exhale roll your body forward clasping opposite elbows, allowing your head to hand heavy.
Remain here with your eyes soft (or closed) for five to ten breaths. Inhale, gently roll up.
Bedtime Yoga Pose #2: Succulent Side Bend
Stretch away stress, kneeling on your right knee extend the left leg and plant the foot, drop back onto the right palm at a 45° angle from the right knee, inhale roll the left arm alongside the head and stretch away stress from finger tips to toes for five breaths on each side.
Bedtime Yoga Pose #3: Daily Devotional
Feeling gratitude for the day exhale, sit back towards the heels, knees as wide as comfortable, outstretch the arms and relax the head, feel your breath and you continually soften your entire body from the day. Remain here up to one minute. (Feel free to place a rolled blanket or block between the heels to sit on)
Bedtime Yoga Pose #4: Bound Angle Bedtime Back Stretch
Drawing the bottoms of the feet together, exhale roll your body forward allowing your arms to reach outward feeling length and release through your hips and entire spine. Remain here breathing calmly for up to one minute.
Bedtime Yoga Pose #5: Desk Job Hip Flexor Release
Using a block or stack of hand towels placed under your sacrum; gently draw your right knee in to your chest as you reach out through the opposite heel working to keep your hips stable. Feel length and release in the hip flexor (front of the hip), remain in the stretch breathing calmly for up to one minute.
Bedtime Yoga Pose #6: Bound Angle Bedtime Bliss
Using a block or stack of hand towels under the sacrum; let the knees fall open and the bottoms of the feet come together. Adjust the feet from the pelvis to accommodate the knees. Breathe deeply and your body falls away from the stress of the day. Remain here for one to two minutes.
Bedtime Yoga Pose #7: Taming Tension Release Breath
Seated, draw the arms outward from your body, inhale through the nose and mindfully drop your breath into your heart, retain the breath and silently repeat I willingly and consciously release all harmful tension, and exhale visualize the tension rolling down the arms and out the palms like toxic waste. Repeat this for three to six times and then take three to six natural breaths. Repeat as necessary.
Bedtime Yoga Pose #8: Full Body Bedtime Breath
Lying on the floor or in your bed, separate your legs and turn your palms to face up; inhale and imagine drawing the breath up through your feet, legs, pelvis, abdomen, throat and to the crown of the head. Exhale and draw the breath back down the entire body being mindful of each body part the breath travels through all the way out the bottoms of the feet. Repeat this three to ten times feeling more and more deeply relaxed. Good night!